Hi,
This is Anna from the Bell Center and in this meditation today we're gonna take a bit of a deeper look at sounds.
There's many different ways how sounds occur and how we notice them,
Process them.
So let's take this meditation today to explore these sounds a bit.
Start with find your comfortable meditation posture.
Make sure you have straight and long spine and stable base.
You can cross your legs.
Just make sure your knees are underneath your hips.
You can hold this posture for the next 10 minutes,
Somewhat of ease.
To arrive,
You can take a deep inhale and really lengthen your spine and then settle into the seat with your exhalation.
Let the breath flow naturally from here.
Settle in.
Open your sense of hearing to your surroundings.
Slowly let all the sounds around you come in.
Whether it's from your personal surroundings,
Wherever you're practicing.
Maybe it's the little sounds,
Background of this meditation or my voice.
And as you let the sounds come in,
See if you can do that with as little judgment as possible.
Might be some sounds that are more pleasing than others,
But maybe for this meditation you can get rid of this judgment.
Let them all be the same.
It's just the sound occurring.
Now as we're observing these sounds with no judgment,
We're still going to see in this meditation practice if we can differentiate them a little bit.
I want you to focus on the sound that is the furthest away from you,
Whatever that might be.
See if you can find the sound the furthest away from you.
This might be a sound that is very low,
That just feels very far away.
See if you can notice it.
And then see if you can notice the sound closest to you.
Is it my voice?
Anything else?
See if you find the sound closest to you.
And then now see if you can find a sound that's very constant or ongoing.
Even if it might be a pause or something in between.
What is the sound that is the most constant of all the sounds around you?
And then see if there is a sound that is very short,
Coming in and out quite quickly.
A sound that's very short.
And then let go of this,
Almost search for certain sounds.
And just let them all come in together.
Just noticing sounds from far away,
Sounds close to you,
Constant ones,
Shorter ones.
Let your awareness spread.
All the sounds around you.
And then it's time to slowly come out of this meditation.
And that's the last step here.
Slowly bring your hands together in front of your heart.
And we're going to end with a little gratitude as this is a wonderful way to end the practice.
And today I want to bring some gratitude towards our senses.
Especially the sense of hearing that allows us to capture this world in this very unique way.
Just give yourself a little smile here.
Feel into this gratitude.
And then I thank you for practicing today together.
